The #1 Energy Mistake You’re Probably Making

Let’s face it: Most of us are perpetually running on empty—and we accept it as normal. We blame our afternoon crashes, brain fog, restless sleep, and insatiable cravings on being busy or stressed. But what if there’s something deeper at play? Enter: unstable blood sugar. Easy to overlook, it’s one of the biggest culprits behind everything from the midday slump to constant sugar cravings. It drains our energy, but over time, it can wreak havoc on our hormones and body composition. 

The good news? You can hop right off this energy rollercoaster. We’re dishing out the 411 on how to do that, signs your glucose levels are out of whack, and simple ways to regain steady energy.

What is Blood Sugar—And Why Does It Matter for Your Energy?

Blood sugar (glucose) is your body’s primary energy source. Every time you eat, glucose enters your bloodstream. This triggers the release of insulin, a hormone that helps move glucose into your cells so it can be used for fuel. But stable levels are key—rapid upward swings lead to energy-draining crashes.

If you tend to snack all day, skip meals, or you aren’t prioritizing a balance of protein, fiber, and healthy fats, your blood sugar spikes. This triggers a surge of insulin to remove the excess glucose. What follows? A crash. Your energy plummets, cravings kick in, and you’re left feeling sluggish, moody, and hungry. Over time, these spikes and crashes can cause insulin resistance. And this fuels fatigue, weight gain (especially around the belly), inflammation, and for some women, hormonal imbalances—most notably, PCOS.

Signs You’re on the Blood Sugar Rollercoaster

👉 You feel great after eating, but crash within 1-2 hours

👉 You need caffeine or sugar to get through the afternoon

👉 You wake up tired, no matter how much you sleep

👉 You’re constantly hungry or crave carbs

👉 You experience brain fog, mood swings, or irritability

👉 You wake up in the middle of the night for no reason

How Blood Sugar Impacts Your Sleep (and Vice Versa)

When your blood sugar isn’t balanced during the day, it can wreak havoc on your sleep. In essence, spikes and crashes in your daytime blood sugar lead to nighttime wake-ups. If your blood sugar crashes while you’re sleeping, your body releases cortisol (your stress hormone) to bring it back up. In turn, you experience restless sleep—most notably, a 2 AM wakeup. Poor sleep only makes things worse, as a bad night’s sleep can make you more insulin-resistant the next day, leading to even more extreme blood sugar swings. 

3 Common Energy-Zapping Situations

To get specific, here are three situations (we know all too well!) that can leave us feeling drained:

1️⃣ The Coffee and Pastry Breakfast

You start your day with an oat milk latte and a muffin (or a bagel with cream cheese). You feel alert at first, but by mid-morning, you’re jittery, starving, and reaching for another quick fix.

Solution: Swap the oat milk for another unsweetened non-dairy option (or if you can tolerate lactose, whole milk or half & half) as well as the muffin/bagel for a homemade high-protein breakfast, a nutrient-dense smoothie, or meal-prepped chia pudding and a side of hard-boiled

2️⃣ The Midday Snack Trap

Lunch was a sandwich or salad with minimal protein, and by 3 PM, you’re in dire need of caffeine or sugar to keep going.

Solution: Add at least 30g of protein to your meals and include fiber-rich carbs (butternut squash, carrots, black beans, lentils, berries, etc.) to prevent energy crashes. If you love sandwiches, add more deli meat, drizzle your sandwich toppings with olive oil, and enjoy a side of cottage cheese—all of these additions will aid in satiation and blood sugar balance.

3️⃣ The Late-Night Snack Dilemma

You’re exhausted, but you stay up scrolling or snacking on something sweet, then wake up groggy the next day.

Solution: Prioritize a balanced dinner, and create a wind-down routine to support deep sleep. Hungry before bed? Try a protein and fiber-forward snack like Greek yogurt mixed with your favorite chocolate protein powder, a sprinkle of seeds, frozen berries, and nut butter.

Signs You Might Have Blood Sugar Challenges

To recap: If you experience any of the following, your blood sugar may be out of balance:

👉 Feeling exhausted, even after sleeping well

👉 Intense sugar or carb cravings, especially mid-morning or afternoon

👉 Getting shaky, irritable, or "hangry" between meals

👉 Energy crashes after eating

👉 Brain fog or difficulty concentrating

👉 Waking up in the middle of the night

Sound familiar? If so, let’s talk about how you can start balancing your blood sugar for better energy and focus.

10 Hacks for Healthy Blood Sugar (And Steady Energy!)

1️⃣ Start With Your Protein and Veggies: If possible, eat your protein and non-starchy veggies first (leafy greens, cucumbers, tomatoes, bell peppers, etc.). Rather than diving right into your pasta, this route slows glucose absorption and keeps energy levels stable.

2️⃣ Prioritize Fiber: Nosh on fiber-rich foods (I.e. cruciferous veggies, beans, and seeds) to help prevent blood sugar spikes. These are blood sugar heroes.

3️⃣ Have a Savory, Protein-Packed Breakfast: Aim for at least 25 grams of protein in the morning. Try eggs with avocado and greens, a protein smoothie, or Greek yogurt with nuts and seeds. We are currently loving these huevos rancheros egg cups!

4️⃣ Skip Sugary Coffee Drinks: Instead of flavored lattes and syrups, opt for stevia or monk fruit, half & half, or a protein coffee (froth a scoop of collagen peptides or your favorite protein powder into your coffee) and enjoy with unsweetened almond, coconut, or flax milk.

5️⃣ Move for 10 Minutes After Eating: A short walk or some air squats after meals can help lower blood sugar levels. The research says squatting is slightly more effective!

6️⃣ Drink More (Filtered) Water: Aim for half your body weight (in ounces) of water per day to stay hydrated and support blood sugar balance. 

7️⃣ Reduce Stress with Deep Breathing: Chronic stress spikes cortisol, which disrupts blood sugar. Try 5 minutes of deep belly breathing or meditation daily.

8️⃣ Stick to a Consistent Sleep Schedule: Aim for 7-9 hours of quality sleep each night to reduce cravings and support hormone balance.

9️⃣ Pair Carbs with Protein and Fat: Instead of eating carbs alone, always pair them with protein and healthy fats. Example: Swap toast with jam for toast with nut butter and hemp seeds.

🔟 Take a Shot of Apple Cider Vinegar Before Meals: Mix 1 tablespoon of ACV in water before meals to improve insulin sensitivity and reduce blood sugar spikes. If this sounds too intense, add a drop or two of liquid monk fruit sweetener or add ACV to your salad dressing!

Breaking Free From the Blood Sugar Rollercoaster

Ultimately, balancing your blood sugar isn’t about cutting out carbs or obsessing over every meal. It’s about making realistic choices that help you feel your best—energized, clear-headed, and free from the cycle of crashes and cravings. Aim to nourish your body with whole foods, prioritize protein, and move your body throughout the day. In turn, you can break free from the blood sugar rollercoaster and reclaim steady energy all day long.

Our Favorite Blood Sugar Friendly Ingredient

One of our favorite (and easiest!) ways to add blood sugar friendly ingredients to meals is with seed cycling. What’s that? Seed cycling is the practice of eating specific seeds at certain times throughout the month to support less symptoms of hormonal imbalances (think cramps, bloating, acne, hot flashes, fatigue… you get it). Seed cycling utilizes specific nutrients, lignans, protein, and fiber in certain seeds to support estrogen and progesterone through all stages of life, including reproductive years, perimenopause, menopause, and beyond.

We’ve made it simple to do with our 100% organic, ready-made seed cycling blends. All you have to do is add one scoop to your food everyday for a boost of nourishment. Here’s what one customer recently said: 

“I rarely write reviews, but this product has been too good to not share my experience! I've dealt with very painful cramps and various PMS symptoms for awhile and I've tried SO many different natural remedies over the past few years, but this has by far been the most impactful. I've only used them for 2 months—the first period's cramps were much less painful and this last period felt like a miracle. There had been months before where I'd be curled up almost in tears from pain with very heavy flows. But this past day 1-2 of my cycle I was able to do all the activities I had already planned for the day. My bleeding has lessened a lot as well. Less tired and less bloated. Food is medicine—so grateful for this company!” - Emily

Reviews like this seriously keep us going. Will you be next? CLICK HERE to try seed cycling today for happy hormones, healthier blood sugar, and so much more!